Power Snatch 3×2 at 75% 1RM

* Rest 1:30 between sets.

After athletes warm up, they will use 3 sets of 2 Power Snatches. Reps are completed in singles with a 5-8 second break between reps. Set up is vital, focusing on good quality reps that mirror each other. Athletes should aim for consistency in their landing position with proper footwork to be able to transition into a squat if needed.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
Record each set as 1 of your scores for load
All 3 sets are completed at 75% and maybe towards the lighter side if reps are not looking smooth.

Overhead Squat 3-3-3

70-80% 1RM Snatch

* Rest 1:30 between sets.

After the Power Snatches, athletes will transition right into the Overhead Squat. They will use 3 sets of 3 Overhead Squats to work up within the weight ranges (75-85%). Have athletes go from the rig and be sure to lighten the load up for a few practice reps before working up.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
Record each set as 1 of your scores for load
Focus should be on strong lockout and stable core position at the top and through the squat. Show athletes how to take a stomach breath before every rep.

For time:

Run, 300 m

5x [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]

Run, 250 m

4x [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]

Run, 200 m

3x [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]

Run, 150 m

2x [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]

Run, 100 m

1x [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]

STIMULUS and GOALS
Workout is moderate intensity throughout. Athletes should focus on steady pacing through all runs and rounds of Cindy. 75 pull ups, 150 push ups, and 225 air squats total, adjust as needed to stay within the athlete’s fitness realm.

Remind athletes to only attempt with a vest if they have the ability to stay within the intended stimulus. Maybe start with an empty or lighter vest.

1 Round of Cindy is:
5 Pullups
10 Pushups
15 Air Squats